Morning Grind
(Cortisol-optimized · Glute focus · Intensified shoulders)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Backwards Incline Walk (Treadmill) | 1 | 5 min |
| 2 | Band Pull Apart | 1 | 20 reps |
| 1 | 20 reps | ||
| 3 | Scapular Push Up | 1 | 10 reps |
| 1 | 10 reps | ||
| 4 | Arm Circle | 1 | 20 reps |
| 1 | 20 reps | ||
| 5 | Hanging Leg Raise | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 6 | Cable Crunch | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 7 | Ab Wheel | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 8 | Seated Overhead Press (Dumbbell) | 1 | 6 reps |
| 1 | 6 reps | ||
| 1 | 6 reps | ||
| 1 | 6 reps | ||
| 9 | Shoulder Press (Machine) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 10 | Lateral Raise (Cable) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 11 | Lateral Raise (Dumbbell) | 1 | 20 reps |
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 12 | Rear Delt Fly (Machine) | 1 | 20 reps |
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 13 | Incline Chest Press (Machine) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 14 | Low-To-High Cable Fly | 1 | 20 reps |
| 1 | 20 reps | ||
| 15 | Sauna | 1 | 15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Backwards Incline Walk (Treadmill) | 1 | 5 min |
| 2 | Hip Circles | 1 | 10 reps |
| 1 | 10 reps | ||
| 3 | Ankle Rocker | 1 | 10 reps |
| 1 | 10 reps | ||
| 4 | Bodyweight Split Squats | 1 | 8 reps |
| 1 | 8 reps | ||
| 5 | Hack Squat | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 6 | Bulgarian Split Squat (Dumbbell) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 7 | Single Leg Press | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 8 | Hip Thrust (Barbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 9 | Step Down | 1 | 10 reps |
| 1 | 10 reps | ||
| 10 | Hip Abductor (Machine) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 11 | Hip Adductor (Machine) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 12 | Sauna | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rower | 1 | 5 min |
| 2 | Band Pull Apart | 1 | 20 reps |
| 1 | 20 reps | ||
| 3 | Scapular Push Up | 1 | 10 reps |
| 1 | 10 reps | ||
| 4 | Straight Arm Pulldown | 1 | 12 reps |
| 5 | Decline Crunch (Weighted) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 6 | Hanging Leg Raise | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 7 | Single Arm Iso Row | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 8 | Cable Low Row | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 9 | Straight Arm Pulldown | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 10 | Rear Delt Fly (Cable) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 11 | Face Pull | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 12 | Sauna | 1 | 10 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Backwards Incline Walk (Treadmill) | 1 | 5 min | — |
| 2 | Chest Fly (Band) | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 3 | Scapular Push Up | 1 | 10 reps | — |
| 4 | Incline Bench Press (Dumbbell) | 1 | 12 reps | @1 |
| 1 | 8 reps | — | ||
| 1 | 8 reps | — | ||
| 1 | 8 reps | — | ||
| 1 | 8 reps | — | ||
| 5 | Chest Press (Machine) | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| 6 | Chest Fly (Cable) | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| 7 | Dip (Bodyweight) | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 8 | Lateral Raise (Machine) | 1 | 20 reps | — |
| 1 | 20 reps | — | ||
| 9 | Single Arm Rear Delt Fly (Cable) | 1 | 20 reps | — |
| 1 | 20 reps | — | ||
| 10 | Sauna | 1 | 10 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Rower | 1 | 5 min | — |
| 2 | Band Pull Apart | 1 | 20 reps | — |
| 1 | 20 reps | — | ||
| 3 | Lateral Raise (Dumbbell) | 1 | 15 reps | @1 |
| 4 | Push Up | 1 | 10 reps | — |
| 5 | Shoulder Press (Machine) | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 6 | Lateral Raise (Cable) | 1 | 20 reps | — |
| 1 | 20 reps | — | ||
| 1 | 20 reps | — | ||
| 1 | 20 reps | — | ||
| 7 | Lateral Raise 21s (Dumbbell) | 1 | 21 reps | — |
| 1 | 21 reps | — | ||
| 8 | Face Pull | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| 9 | Bicep Curl (EZ Bar) | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 10 | Tricep Pushdown (Cable) | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| 11 | Sauna | 1 | 15 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Backwards Incline Walk (Treadmill) | 1 | 5 min |
| 2 | Hip Openers | 1 | 10 reps |
| 1 | 10 reps | ||
| 3 | Squat (Bodyweight) | 1 | 15 reps |
| 4 | Single Arm Kettlebell Swing | 1 | 15 reps |
| 1 | 15 reps | ||
| 5 | Trap Bar Deadlift | 1 | 5 reps |
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 6 | Walking Lunge (Dumbbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 7 | Incline Curl (Dumbbell) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 8 | Tricep Extension (Cable) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 9 | Standing Calf Raise | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 10 | Seated Calf Raise | 1 | 20 reps |
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 11 | Sauna | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio (Zone 1) | 1 | 30 min |
| 2 | Ice Bath | 1 | 3 min |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Morning Grind is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Morning Grind is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Morning Grind is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
